Oct ’19
Angel Oak CrossFit – Barbell
Warm-up
A: Warm-up (No Measure)
2 – 3 min bike/row
banded shoulder
2x w/ barbell:
5 Snatch Grip DL, 5 PSn Pos 1, 5 BNPP, 5 tempo OHS
Weightlifting
B: Hang Power Snatch (EMOM 8 x 1)
extended WU/snatch complex prep
Weightlifting
C: Low Hang Snatch + Snatch
3 every :90 x 3 sets (50-60%)
2 every :90 x 3 (60 – 70%)
1 every :90 x 5 (70+%) Build
Cool Down
Metcon (No Measure)
roll shoulders!